CrossFit Nucleus, CrossFit Nucleus Swansea – CrossFit
Warm Up
Coaches Choice
+ Banded Hamstring, ankle floss
Deadlift (5 x 3 Deficit Deadlift
+ 3 Seated Box Jumps)
Control the weights down and use speed on way up.
Mobility will be the deciding factor on your deficit. Don’t put yourself in a poor position just to increase range of motion.
Metcon (AMRAP – Rounds and Reps)
20′ AMRAP
8 DB Thrusters 50/35
4 Shuttle Runs
8 C2B Pull Ups
4 Shuttle Runs
25′ + 25′ = 1 Shuttle Run
5′ = 1 rep